Post your daily exercise routine

Exercise & Fitness Exercise & Fitness: Chat / Discussions
1401

Goodness me! Everybody is not very tooth-friendly on here right now are they, even Bob’s cat has got gum trouble too. Hope you all get some relief soon. Meanwhile I shall refrain from eating any chocolate or biting into anything too hard which may yank out a filling or worse. I couldn’t face going to see the gob doctor on my weekend off!
Get well soon all and hope you keep your running shoes ready to step into once you’re all okay :slight_smile:

I’ll be finishing work imminently for the weekend and following my sleep this morning then the school run later, I’ll be hitting the gym around 4pm today.
As I mentioned I’ve revamped my training programme a touch to include some heavier sets and also a little cardio. It will be easier for me to do the weights today as I won’t have enough time for a serious workout in the morning. That will be the start of my cardio instead.

Back later with a write-up. Have a nice day all, pending the tooth situation of course! :slight_smile:

1402

I try to walk a few miles a day.
Today I’ve done a 5 miles one, though sometimes they are shorter.
I walk with a walking for health group once a week, but their walks are no longer than two and a half miles.
I tried the gym, but found it rather boring.
I enjoy walking on my own. I listen to music from my mobile, and sometimes dramas I’ve downloaded.

1403

I really don’t know how to begin my write-up today. I can just say that without a shadow of a doubt this session has been not only the most enjoyable one for the last two or so years, but the most productive. I felt like I was on fire in that gym!:096:

Putting into place a revised programme but using my same favourite exercises, I went about doing the proposed so-called ‘strength session’ but adding some of the exercises from my usual ‘reps-based’ routine also. I went heavier on many exercises than I have done for quite some time and being in a pretty fit and strong condition after my recent programme I handled all this very well.

Just to recap and note: The strength exercises were done on a series of sets with heavier weights doing either 8, 5 or 3 reps a piece, very slowly. This increases tension and so builds muscle and endurance. Higher reps are designed for stamina and fitness. The usual sets of higher reps with the ‘plus reps’ sets are included in my new routine.

I surpassed two hours and this lengthy write-up will no doubt take me some time, so let’s get on with it…my apologies if this is all a bit confusing to some members!:confused:

Friday, 13 Apr 18: Upper body strength workout (including ‘reps’ session).
(All weights in kgs.)

DB press, incline bench:
12x20 warm-up
8x24, 5x28, 5x28, 5x28, 3x32
*This exercise is a good example of my new routine. Normally I would perform say, 15+ reps on a starting weight of 20-22kgs. On these strength exercises I started here at 24kg and did enough reps to ‘feel the burn’ then went higher on the extra sets, this time reaching a maximum of 64kgs – which is pushing up a 32kg dumbbell with each hand. I’ll lift more next week.

Lat pulldown, hammer bar:
8x50, 8x65, 5x75, 5x80, 3x85
Five sets does seem to be a good goal to be honest. On the reps training I’m pulling 40-45kg, today I reached the max of 85 which is still way off my personal best (from years ago!) but I think it’s actually close to do-able again before too long.

Incline chest press:
8x50, 8x65, 5x75, 5x80, 3x85

Single DB press:
44kg: 25+2, 20+2
50kg: 26
*As you see this is one of the exercises from my concurrent ‘reps-based’ routine. 50kg is the biggest dumbbell in the gym, so I was very pleased with managing 26 reps on that today!

Triceps pulldown:
53kg: 20+3, 16+2
59kg: 11

Fly dec:
72.5kg: 25+3, 20+3
80kg: 15

Smith flat bench press:
8x60, 5x70

Barbell curl, standing:
35kg: 10, 10
40kg: 5, 3
*A very heavy weight to lift on a bar just using the biceps.

E-Z bar seated preacher curl:
8x33, 8x43, 5x48, 3x53, 3x53
*Lifting 40kg on the barbell above is pleasing, but on this I increased that to 53, albeit seated. If I manage 60kg soon that will be the heaviest I have lifted with my biceps since my bodybuilding days when I could arm curl 70. But that’s 20 years ago and I don’t think I could do that again!

Forearm reverse curl, barbell:
15kg: 12+3, 10+3
20: 6

DB concentration curl, alt.:
5x18, 5x18, 5x18, 5x20, 3x22
*Biceps looking quite silly at this stage!

Cable curl, alt.:
8x10, 5x12.5, 3x15
*Never liked cable exercises, my hands scrape on the plastic grips so I won’t be doing these too often!

Tricep extensions:
50kg: 20+3, 15+2
55kg: 12

Ab crunch:
30kg: 50, 50

**Normally I would finish with this exercise but I felt like doing more and more, so back I went for some more exercise!..

DB hammer curl, standing, alt.:
16kg: 6, 6
18kg: 4

Machine arm curls, both arms:
30kg: 20+2, 15+2
35kg: 8

E-Z bar preacher curl:
25x23kg high reps

Pec dec:
50x30kg high reps

2hr. 10mins.

That time is not far off a record in the gym for me, at least for quite some time anyway. I couldn’t believe how much energy I had today. I’d had virtually nothing to eat since I woke up earlier in the afternoon but I didn’t feel hungry, I was just drinking plenty of water. I had hardly any rest between sets or moving from exercise to exercise and I certainly didn’t feel anywhere near my 53 years.
Best not to dwell on it and relish this situation I guess!

I’m all geared up for my first cardio session in the morning, so hopefully my body clock won’t be too out of synch tonight and I’ll get a decent sleep in the end!

Thanks for reading.:cool:

1404

Sounds like a brilliant session Floydy, and they don’t come along very often, it’s good if you can find the recipe so it can be repeated to order. It was something I always tried to do before a marathon. How to build up to the perfect run…Trouble is, they seem to come along when least expected, and for no apparent reason. Well done anyway.

It’s off to Hornsea today for a spot of beachcombing while Mrs Fox and Daughter go in search of a wedding dress at Rockport. My aching gum has made me feel crap and interfered with my running/walking progress, so I’ve got another appointment with the dentist on Tuesday…Roll on…:frowning:

1405

It’s my old self paying me a long-awaited revisit, Bob I think. The bodybuilding side of me telling me to get back into that way of life again.
It won’t happen of course, I’m too old and don’t have the time to get into that kind of shape again, but it’s nice to know I can still find that strength somewhere to almost match my previous form. I’ll do a session like that each Friday if possible, really enjoyed it. But, hell, I felt dead to the world this morning - my best sleep on a Friday night in ages!

We almost though of taking a quick trip to Hornsea ourselves this morning bud, as my wife said it would do me good to get some air and loosen up my limbs! But I was happier staying in bed!
Have a great day mate, and hope that tooth sorts itself out soon :slight_smile:

1406

Congratulations on your workout, Floydy! tt must have felt truly satisfying to know that you still can push yourself to that level of strength, which is what it should be about anyway. Balance will keep you feeling fit, without overly taxing your joints. I think it’s n excellent plan to once again incorporated some cardio work into your routine. Your heart will thank you later ;-). What cardio exercise are you thinking about doing?

Really sorry to hear about your continued pain, OGF and it’s a good call to see your dentist. My saga is just beginning :roll:.

Anyhow, the sun is shining so my daughter and I are off for a five miler on the beach road. More later!

1407

Some good news this morning, dressed in proper running kit for the first time since 8th February I stepped out into a mild spring like morning and set the stopwatch. I didn’t expect to jog all the way round my five mile route, and for the first couple of miles running through the woods my legs were begging for some rest. After a layoff from running the legs deteriorate faster than the lungs, so although my breathing was relaxed my legs were not.

So I staggered and wandered along the footpath by the side of the busy main road, being observed by the long line of motorists, not daring to stop and walk while wearing running kit. I promised myself a walk once I arrived at the turnoff which led to the country lane and the three mile marker. I decided I would make my way past the two or three dog walkers before I stopped for a walk, so after a hail of ‘Good Mornings’ I picked my through the canines and humans and disappeared across a field and into the country proper.

With just one mile to go it would be a shame to walk now, so I navigated around partly dried up puddles and sloshy muddy tractor trails, zig zagging first to one side of the lane and then the other, it must have added another half mile to my run. I soon felt the hard tarmac beneath my feet as I reached the road at the end of the lane, and with just a few hundred yards to go I gritted my teeth and ‘dug in’… My first run since early February and it was nice to be back although the time needs some work…Five miles in fifty seven minutes is somewhat of an embarrassment, but as long as I don’t tell anyone how long it took me…:wink:

1408

Thanks Suzie :slight_smile:
The cardio was shelved due to my lack of energy yesterday morning and plans for the afternoon, which you may have seen on another thread. There’s always next week!:confused:
Good luck on the beach run, both of you :slight_smile:

Hey Bob, you’ve done fantastically well with this run, it must have been so satisfying completing such a gruelling course too, through the woods etc. Well done, bud and it doesn’t matter how long it took you…you have proved that you can do this once again and that’s praise enough :slight_smile:

Missed my legs session today as well, incidentally, which will have to happen tomorrow now or I’ll be right out of synch with my new programme! :blush:

1409

oh heck, you guys are making me feel so bad. The only exercise I got today was exercising my brain THINKING about going to the gym for a swim but then my brain thought “oh sod it” so I came home and put me feet up on the recliner and watched Corrie omnibus!!! :101:

1410

You’re not alone, Lion Queen. All I felt like doing was chilling out after an event-filled couple of days.
Friday’s gym session was enormous and it took the wind out of my sails a bit. I’ve only just recovered but I’m seeing some improvements already, pleased to say.
And yesterday’s afternoon out was plentiful, should we say!
Today I’ve pottered around the house, being on here a lot and went out for a drive just to get some air.
It’s what weekends are all about aren’t they? :slight_smile:
Back to the toil and grind of work tonight :cry:

1411

sigh whoever said we had to work for a living! Also who’s bright idea was it to say we have to work 5 days a week and get 2 off, why isn’t it the other way around!! :confused:
Glad to hear you are feeling the benefits of working out. I need to make more of an effort.

Hope work doesn’t drag for you tonight. :frowning:

1412

Yes it doesn’t seem fair does it? And all these retired people too laughing at us poor souls…:cry:

Work will drag tonight because it’s the first night of the week. I try to get an advance sleep (in a few minutes actually) for a couple of hours, but my body clock is out of time after the weekend, so it’s always a struggle getting through a Sunday night. Not to worry, I’ll have a good sleep in the morning, when that finally arrives! :confused:

1413

Lion Queen, count me in on taking a recovery day! Yet another cold front roared in behind a night of fierce thunder and lightning, so I took what tends to be my day off to oil paint. I have a giant canvas (It’s about as wide as I am tall) that I worked on most of the day, but I only managed to get the background done. Although the wave highlights and reflections will have to come tomorrow, I am also blaming my laziness for this work in progress today. I think you can click and zoom in on it:

[ATTACH]5726.vB[/ATTACH]

Floydy, it sounds like you have had a phenomenal weekend! Though I have yet to comment on your outing with your friends, but what a fantastic priceless tradition of you have in getting together. Not bad for your general well-being, either, the beer aside ;-).

OGF, you did it! :041::mini::038: Nine weeks and you are back in the saddle! There are no rules to coming back so I hope you dismissed any concerns about your time. You could run circles around anyone on this forum, so congratulations! I hope the neighborhood dogs were glad to see you :lol:. I have to say that I am terribly relieved for you :mrgreen:.

1414

Thanks for the celebration Surfermom…:smiley:
Now fast forward to today…
I can’t remember the last time my quads were as stiff as they were this morning.
So without further ado I decided to run/walk round a three mile course before breakfast and try and loosen them up. It went rather well in the mild dry conditions, I think spring has finally arrived in South Yorkshire…:cool:

I was planning on a swift jog round the same course tomorrow morning, but with an early dentist appointment I’m not sure if I’ll be able to fit one in…See how it goes.

I know you must be wondering how Maddie the cat is getting on after her recent gum problems. Well the good news is, after visiting the vet and taking out a mortgage on some medication, she has responded very well to her treatment and is once again eating us out of house and home…Here she comes now for some biscuits…:slight_smile:

She’s going to have to catch plenty of mouses to pay this debt back…:cool:
(only Joking)

1415

Very quickly as I want to get on with my music thread, then get outside in the sun, my less than half an hour legs exercises solely done to keep my knees functioning okay…

Monday, 16 Apr 18: Legs.

Incline press:
150kg: 50+5, 30+5
200kg: 25

Sled press:
140kg: 35+5, 25+5
160kg: 12

Adductor:
60kg: 35+2, 25+2, 14

Abductor:
60kg: 25+2, 20+2, 18

Seated ham curls:
45kg: 30+2, 20+2
55kg: 10

Ab crunch:
50x30kg, 30x35kg

All sorted, nice and steady. Upper body top-up for Wednesday.

1416

Hello, my workout and dental friends :-D!

It seems that we were all on the run today, literally and figuratively, but before waxing philosophical about exercising, it is good to know that Maddie the Cat is back in fine feline condition and has her appetite. I hope OGF fares as well. :023:

It was a race to both the starting and finish lines today with a mountain of astronomy work and helping my daughter register for her college coursework (Yes!), but I did get in a speedy four miles. It’s very strange but my total is less than five, I feel like I’ve been lazy. C’est la vie.

I couldn’t help but laugh about your quads, OGF, because I burned mine almost to the point of lameness the other day after being chased by a man. Yes, I know you are laughing and you should, but it’s not really what one might think. :lol:

The chosen route was the beach road I have mentioned in the past in which there is only one way in and one way out. Unfortunately, there was a man I recognized who was like-minded, out there to run the full length of the road. Except while I enjoy running solo, he tries to run with me. He’s nice and harmless enough, but…running to me is only about…well…running and whatever is dancing around in my head at the time.

Fortunately, I saw him before he saw me, and ran like I had robbed a bank to avoid him. Successful in my goal, I paid for it the next day with quads so sore, I climbed in and out of the car like I was a hit by a bus, which my daughter found terribly amusing - rotten child that she is.:075:

You would be correct in surmising that the lack of tone in my quads prior to this event is irrefutable evidence that I am not chased by men very often. :102::lol:.

My karma and quads should probably find another place to run for a while…

1417

How good it feels to return to normal I thought, as I woke early, pulled on a pair of shorts, and laced up my running shoes. Sure, it was only a three miler and it hurt like hell on legs that are still stiff from Sunday’s run, my face ached from whatever festering mess my dentist is going to discover later on in the morning, but what a great feeling to be out in the country doing something that I have always loved. Even though at thirty two minutes for three miles is such a pedestrian pace, but you know what? I don’t care…:smiley:

1418

We’ve got more in common than you think Surfermom, not that I get chased by any men, or women come to think of it, but in the past running with other people didn’t happen unless I wanted it to. Any runners I met while out running were usually left behind with just an acknowledgement concerning the time of day. These days I’m the one who is running too slow and gets left behind.

But I have a friend who was a prolific marathon runner in his day, ten years my senior and an ex PE teacher at the local school. His last marathon was the London, which he completed in two hours thirty five minutes. He is the only person I know who has completed the ‘Bob Graham Round’ 42 peaks in the Lake District in 24 hours. But more about that later…

Following his last marathon he was diagnosed with Arthritis and had to have a replacement hip, that was the end of his running but continued to walk and cycle.
If he spots me out running he will accompany me on his bike, don’t misunderstand, he is someone who I aspire to be, his determination knows no bounds, and he is greatly admired.

But he rides alongside and talks all the way and it’s so infuriating not to be alone with one’s thoughts, and like you Surfermom, I have sometimes adjusted my route or time to avoid him. I feel terrible for doing this, but only another runner could appreciate the feeling of being at one with nature and one’s self, most of the time, it’s why we’re out there…

Having been a runner himself I think he understands when I don’t want to talk and quickly leaves me to my thoughts, sometimes I even enjoy his company, but not on every run…
Anyone reading this, don’t be too hard on me…It’s a long distance runners thing…:wink:

1419

The Bob Graham Round for anyone interested, or who fancies a go…

http://www.bobgrahamclub.org.uk/index.php?page=intro

1420

Sorry I missed your post Granny. Walking everyday will certainly keep your body in good condition and to walk five miles is serious hiking. Where do you walk? in the country or on suburban footpaths? It would be good to hear about your adventures…Not sure about listening to music while walking though…:smiley: